The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site. The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. My Bibliography Citation manager Save citation to file Add to Collections Add to My Bibliography Your saved search Create a file for external citation management software Purpose: The aim of this overview of reviews was to determine the impact of resistance training (RT) prescription on muscle function and hypertrophy, utilizing evidence synthesis methods. It updates the American College of Sports Medicine 2009 Position Stand, "Progression models in resistance training for healthy adults." Data sources: Ovid MEDLINE(R) ALL, Ovid Emcare, Ovid Embase, Cochrane Database of Systematic Reviews, EBSCOhost SPORTDiscus, and Web of Science Core Collection current to October 2024. Eligibility criteria: Eligible systematic reviews synthesized randomized trials of healthy adults (≥18 yr) who completed RT (≥6 wk; range: 6-52 wk), compared with a group that completed no exercise or an alternative RT program, and reported the change in muscle function, size, or physical performance. Results: We synthesized data from 137 systematic reviews (>30,000 participants). Compared with no exercise (control), RT significantly improved muscle strength, size (hypertrophy), power, endurance, contraction velocity, gait speed, balance, and multiple physical function outcomes. Few RT prescription (RTx) variables affected primary adaptations. However, voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2-3 sets, at the beginning of training sessions, and ≥2 sessions/wk. Muscle hypertrophy was enhanced by higher volumes (≥10 sets/wk) and eccentric overload. Power was enhanced by moderate loads (30%-70% one-repetition maximum), low-to-moderate volume (≤24 repetitions⋅sets), Olympic-style weightlifting, and power RT (fast concentric phase). Power RT enhanced physical function. Training to momentary muscle fatigue, equipment type, exercise complexity, set structure, time under tension, blood flow restriction, and periodization did not consistently impact training outcomes. Conclusions: Healthy adults should perform progressive RT, with variable prescription consistent with our findings, to improve muscle function, size, and physical performance. Muscle strength, hypertrophy, power, and certain components of physical function can be enhanced by manipulating the RT variables highlighted. Keywords: HYPERTROPHY; PHYSICAL FUNCTION; RESISTANCE TRAINING; SKELETAL MUSCLE; STRENGTH. Copyright © 2025 The Author(s). Published by Wolters Kluwer Health, Inc. on behalf of the American College of Sports Medicine. PubMed Disclaimer Preferred Reporting Items for Systematic… Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) flow diagram of review… Schematic representation of the modes… Schematic representation of the modes of RT and the outcomes that are positively… Phillips SM, Ma JK, Rawson ES. The coming of age of resistance exercise as a primary form of exercise for health. ACSM’S Health Fit J. 2023;27(6):19–25. Phillips SM, Ma JK, Rawson ES. The coming of age of resistance exercise as a primary form of exercise for health. ACSM’S Health Fit J. 2023;27(6):19–25. World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. World Health Organization; 2020. - PubMed World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. World Health Organization; 2020. - PubMed Delorme TL. Restoration of muscle power by heavy-resistance exercises. J Bone Joint Surg. 1945;27(4):645–67. Delorme TL. Restoration of muscle power by heavy-resistance exercises. J Bone Joint Surg. 1945;27(4):645–67. Shailendra P, Baldock KL, Li LSK, et al. Weight training and risk of all-cause, cardiovascular disease and cancer mortality among older adults. Int J Epidemiol. 2024;53(3):dyae074. - PMC - PubMed Shailendra P, Baldock KL, Li LSK, et al. Weight training and risk of all-cause, cardiovascular disease and cancer mortality among older adults. Int J Epidemiol. 2024;53(3):dyae074. - PMC - PubMed Paluch AE, Boyer WR, Franklin BA, et al. ; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: a scientific statement from the American Heart Association. Circulation. 2024;149(3):e217–31. - PMC - PubMed Paluch AE, Boyer WR, Franklin BA, et al. ; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: a scientific statement from the American Heart Association. Circulation. 2024;149(3):e217–31. - PMC - PubMed Publication types Review Actions Search in PubMed Search in MeSH Add to Search

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